Cordova Weight Loss Clinic - Fastest Clinic in Town!

HEALTHY DESSERT ALERT!

by

Holy cow! How is it I just now heard about this great healthy ice cream? My daughter brought home a couple of pints of ice cream a week ago. I just looked away, since I assumed they were high-calorie treats and I didn’t want to blow my healthy diet. But my wife pointed out that the entire pint of Lemon Cake flavor has only 240 calories! My favorite Ben & Jerry’s flavor is 1040 for the whole pint. Then she brought out the Birthday Cake flavor. It was very good, too. I’ve since tried Strawberry, Pistachio, Chocolate Chip Cookie Dough, Peanut Butter Cup, and Chocolate Almond Crunch – all delicious! Some are a bit higher in calories; for instance Chocolate Chip Cookie Dough is 360 calories per pint, but that is as high as they go, and that’s still only 1/3 of the calories of regular ice cream.

 

If you have a problem with your appetite, Phentermine is a great appetite suppressant, and we can prescribe that for you at Cordova Medical Clinic. But eating higher protein meals and snacks also helps you feel full longer, as does fiber. Halo Top ice cream is great in that respect too: Vanilla Bean flavor has (per pint) 240 calories, 24 grams protein, and 12 grams fiber. These make an excellent pre- or post-workout snack or late evening snack. If you haven’t seen you favorite flavor, they have 17 to choose from. They are carried locally in Kroger’s and Whole Foods. Let us know your favorite on our Facebook page. I’m voting for Strawberry. Today, that is.

Is Protein Your Key To Weight Loss?

by

Protein is one of the three macronutrients every human needs daily to survive and thrive. (The other two are fats and carbohydrates.) But can extra protein be your key to weight loss? It can be: high-protein diets are one good option for you in your weight loss plan. Any good weight loss plan should also include exercise at least 5 days a week. And if you follow a good exercise program, you will need more protein to rebuild and grow your muscles. So why not use a high-protein diet in conjunction with that exercise?

 

For most Americans the foods we overeat the most are carbs and fats. If you try to eat mostly lean proteins, you can let them take the place of carbs and fats. Examples of protein-rich foods are meat, fish, eggs, milk, cottage cheese, beans, peas, and nuts.

 

You need some carbs and fats, but try to eat things that are not loaded with them. The other great thing about protein is that it will help satisfy your appetite, so you eat less often and smaller portions. (Phentermine is a prescription appetite suppressant that also curbs your appetite. If you think you might need help with this, come see us at Cordova Medical Clinic.) People who eat a protein-rich breakfast eat about 200 calories less per day than people who consume a carb-heavy breakfast.

 

So how much protein should you eat daily? The minimum is 0.36 grams per pound of body weight, so about 65 grams of protein for a 180-lb person. However, if you exercise 3-5 times a week for 45 minutes, you need much more to help rebuild muscles. Also, you need more if you are taking in fewer calories than you need daily on a weight loss program. So a good rule of thumb is to double the minimum recommendation. That would be 0.72 grams per pound of body weight, or about 130 grams of protein daily for a 180-lb person. Protein is best utilized by your body to build muscle in smaller portions. Eat about 20-30 grams 5 to 6 times daily.

 

A Healthy Breakfast: 4 egg whites, 1 yolk, ¼ cup fat-free cheddar cheese. Only 165 calories, with 23 grams of protein, and delicious! If you skip the egg yolk, you drop 55 calories.

 

 

5 Healthy Food Swaps to Try for the Holidays

by

Healthy eating during the holiday season can be a challenge. Try these five food substitutions (and others like them) to cut down on the calories without denying yourself the nostalgic treats you love.

Baked apples instead of apple cobbler or pie

Though apples are sweet, much of an apple pie or cobbler’s calories are in its crust and the added sugar that goes into the filling. Baking fresh apples with cinnamon and spices can deliver many of the same flavors without the empty carbs and fat.

Popcorn and nuts instead of party mix

Pop and season your own popcorn in the microwave for a light treat that satisfies your crunch craving. Add protein-packed nuts for extra appetite control and long-lasting satisfaction. They’re a much healthier alternative to sugary snack mixes.

Fresh fruit salad instead of fruitcake

Many of the flavors in fruitcake—the ginger, nutmeg, allspice, orange zest—are naturally low or no calorie. Try making a spiced rum fruit salad to enjoy a sweet, slightly boozy bite that won’t add the same padding to your waistline.

Turkey instead of holiday ham

Turkey’s not just for Thanksgiving! This lean protein can also be a flavorful alternative to holiday ham or roast red meat. Just watch out for sweet or fatty glazes or cooking methods that add to the calorie count!

Hot tea instead of hot cider or cocoa

Today’s hot beverage market makes it easy for you to find low- or no-calorie teas and herbal infusions to warm you on cold winter nights. Instead of cider or cocoa, reach for a new blend until you find one that fits the season.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

5 Healthy Food Swaps to Try for the Holidays

Losing Weight over the Holidays II

by

The holidays are all about family, friends and—let’s be honest—food. Though this time of year can be challenging, know that it is possible to stay on track and achieve your weight-loss goals.

  1. Research low-calorie alternatives to the festive foods you look forward to. Pumpkin, for example, is actually a high-fiber, nutritious food you can enjoy guilt free if you pick the right recipes. Turkey, too, is a lean, healthy protein if you prepare it right and practice your portion control.
  2. Plan for small indulgences. If you let yourself feel too deprived, you may be tempted to get off track and have a harder time getting back on it. Budgeting for a glass of eggnog, a slice of pie, or a glass of champagne to toast the new year may help you feel empowered and in control of your weight-loss plan, rather than restricted.
  3. When possible, suggest potlucks for holiday gatherings. This will allow you to bring a “safe” dish that fits your meal plan, and may also take some stress off the host or hostess.
  4. Reconsider food gifts. Unless baking is your particular passion, you shouldn’t feel obligated to make cookies or cakes as gifts for neighbors and coworkers. There are other DIY gifts you could try that won’t tempt you to lick bowls and sample batches.
  5. Don’t be afraid to say no. It’s much easier to decline an invitation to an indulgence-focused event, like a cookie exchange, chocolate festival or pub crawl, than try to resist temptation as you tag along. You can always suggest a non-food alternative gathering for another time.
  6. Maintain your exercise routine. Free time is always in short supply around the holidays, but it’s essential to carve out time each day for self care. Exercise will not only help you battle any dieting missteps, but also reduce stress and keep you energized for the challenges of the season.

 Best of luck in your fitness goals and happy holidays, from all of us at Cordova Medical Clinic! Call us today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Losing Weight over the Holidays

 

Overcome These 3 Fall Fitness Challenges

by

As temperatures fall, evenings come earlier and we trade our swimsuits for sweaters, you may have trouble sticking with your fitness goals. Here are three common autumn obstacles to weight loss, and some strategies to conquer them.

1) Shorter days. When you’re driving home from work in the dark or rushing a child from one after-school activity to the next, it can be hard to find the motivation (and time!) to cook a nutritious dinner or follow an evening workout routine.

What can you do? First, find ways to make the healthy choice the easy choice. Buy pre-washed and prepared ingredients for your meals and snacks. Stock up on frozen chicken breasts and other lean proteins, and try the deli department’s healthier entree options from time to time. Splurging a little on your grocery bill probably won’t strain your budget—or your belt—as much as dining out or ordering in several times a week.

Second, try to carve out some “me time” in the mornings. As persuasive as the snooze button can be, you may find it’s more rewarding to get an early start—especially if you use the Daylight Savings Time change to your advantage. While the rest of the world falls back to sleep for an extra hour, you could start a slow-cooker dinner or work in some exercise.

2) Seasonal treats and comfort foods. You know it’s fall when the pumpkin lattes start popping up. Between hearty fall soups, hot cider and cocoa, the cookies that start showing up at the office, Halloween candy and—worst of all, Thanksgiving—autumn is one of the seasons we naturally associate with food.

What can you do? Look for low-calorie substitutes for the worst of your fall favorites. If it’s pumpkin you love, good news! Pumpkin is actually high in fiber and vitamins, and can be used in a variety of healthy recipes, not just sugary drinks and pies. Hot teas can take the place of higher-calorie beverages, and there are many weight-loss-friendly soup recipes you can enjoy on cold evenings.

3) Inclement weather. Falling temperatures can put the kibosh on your outdoor exercise routine.

What can you do? Exercise indoors! There are plenty of ways to get a workout without setting foot outside your door. Here are a few summer suggestions that work just as well in winter.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Overcome these 3 Fall Fitness Challenges

Healthy Alternatives to Tailgate Snacks

by

The big game doesn’t have to be a big obstacle on your weight-loss journey. A few simple substitutions in your tailgating menu can help you win at your next weigh-in.

Ditch the fatty chips and dips!

You can still enjoy a satisfying crunch and creamy scoop if you swap your chips for fresh crudités and your queso for a yogurt-, veggie- or bean-based dip, such as:

Guacamame (edamame guacamole)

Herbed soy sour cream

Cauliflower hummus or classic hummus

Green Goddess dip

Buh-bye brats, burgers and hot dogs…

Hello, clean, lean grilling! There are plenty of ways to enjoy a BBQ experience without high-fat red meats or sodium-packed processed pork. Try a few of these options instead:

Fajita chicken kebabs

Black bean sliders with mango jalapeño salsa

Mexican-inspired veggie burgers

Shrimp scampi skewers

Thai chicken lettuce wraps

Cut back the peanuts, pretzels and popcorn.

While all of these can be satisfying snacks in moderation (and with low-sodium, low-fat preparation), it’s way too easy to mindlessly gorge on them if your attention is on an exciting game. If you’re going to eat nuts, choose dry-roasted or raw almonds, pistachios or cashews for a protein and omega-3 boost. Pretzels should be low-fat and popcorn should be popped without oil or butter. Portion out any of these snacks in advance so you can’t overindulge without noticing. Other salty, crunchy and nutritious alternatives:

Spinach or kale chips

Roasted chickpeas

Pumpkin seeds

Crispy sweet potato fries

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Healthy Alternatives to Tailgate Snacks

Guilt-Free Ways to Satisfy your Sweet Tooth this Summer

by

Much as we wish it would, your sweet tooth doesn’t take a summer vacation. The good news is, there are many flavorful summer treats that don’t pack on the pounds! Bookmark these low-calorie recipes and try them out the next time you have a sugar craving.

Smoothie pops

Did you know that your nutritious breakfast smoothie could also be enjoyed as an ice pop? Shake up your routine and see what you think. If the result is too hard or icy, add some sugar-free gelatin or soaked chia seeds to your next batch.

Pineapple whip

If this dessert isn’t already in your healthy-eating toolkit, you’ve been missing out! The Skinny Confidential dishes on a popular variant of the recipe, but it can also be made with fat-free whipped topping instead of coconut or almond milk for a fluffier texture.

3-ingredient Banana Bites

Made from banana slices, peanut butter and Greek yogurt, these frozen treats are a satisfying substitute for ice cream sandwiches. Check them out on POPSUGAR® Fitness.

Chocolate “Nice” Cream

Featured on the TODAY show, this healthier alternative to ice cream is a good source of vitamins B-6 and C, potassium, magnesium and dietary fiber. Don’t overdo it, though! Bananas may not have the fat content ice cream does, but they’re still a higher-calorie fruit.

Kiwi Coconut Chia Pops

These seriously spectacular frozen treats by The Little Epicurean would be an easy yet artful dessert to serve at a pool party or backyard barbeque. Stick with light coconut milk if you want to minimize the calories, but even the fully loaded version isn’t too bad for your caloric budget. Packed with fiber, omega-3 fatty acids, some protein and a variety of other nutrients, it’s hard to beat this chia treat!

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Guilt-Free Ways to Satisfy your Sweet Tooth this Summer

Healthier Alternatives to Halloween Treats

by

Halloween is a favorite fall holiday, but Halloween sweets packed with artificial flavors, chemical additives, and high fructose corn syrup are quite a fright! Read below about fun and easy-to-prepare alternatives to your favorite Halloween treats.

Healthy Peanut Butter Fudge is just as rich and decadent as your favorite classic recipe—but without the butter, heavy cream, or extra sugar! Plus, it’s made with bananas for a sweet, salty, extra creamy combination!

Vegan Candy Corn tastes as good as the real thing! But it’s veganized of animal products and stripped of high fructose corn syrup. Made with whole ingredients like soy milk powder, cashew butter, and brown rice syrup, this savory sweet treat is also sugar-free!

Pumpkin Pie Tarts are a great alternative to the tasty but fattening fall favorite, Pumpkin Pie. By using alternative ingredients such as low-fat cream cheese and Splenda, these tarts make for quick, easy and diabetes-friendly seasonal desserts.

Dark Chocolate Crunch Bars are even more delicious than store-bought candy bars. They’re made with dark chocolate, which offers half the sugar, a tenth of the cholesterol, and four times the fiber as milk-chocolate.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Healthy Halloween Snacks

Are You Part of the Vitamin D Deficiency Epidemic? I Am!

by 3 Comments

New special for the month of March – see end of this article!

Recently I read an article on WebMD.com called “10 Nutrients You May Be Missing.” [See first link below.] It was an excellent article. Vitamin D was the nutrient that most interested me – because mine has been low for quite some time. When we first started testing patients for Vitamin D at Cordova Medical Clinic, I tested mine out of curiosity. I expected good results: I eat a pretty healthy diet, and I get a fair amount of sunshine. (10 minutes a day to arms, legs, and face can allow your body to produce enough.) Normal levels are 32-60. My level was only 11! A lot of the CMC staff checked their levels. Most were deficient, except for a few younger ladies who frequent the tanning beds (not a healthy option, but that’s another article).

Why should I care that my levels were low? Vitamin D deficiency can increase risk of death from cardiovascular disease, cause severe asthma in children, cause bones to weaken and muscles to function poorly. There is also initial evidence that inadequate Vitamin D can increase risk of some cancers: prostate, colon, and breast. And although causality has not been established, Vitamin D deficiency is associated with obesity.

I took booster supplements for two months, then began taking 2000 IU daily. In the past, researchers thought people only needed about 400-800 IU daily, but many researchers are now suggesting much higher doses. After a few months, my level was better, 28. So I took booster doses for another month, then went on 5000 IU daily, prescribed by my internist (yes, doctors don’t always treat themselves). When I rechecked my level, it was still under 32, so I added another 10,000 IU weekly. My last check was only 30! For some reason, my body seems to absorb Vitamin D poorly, or it metabolizes it too quickly. Now I’m on a very large dose, and I hope my next lab check will show something much better! (Vitamin D can be toxic, so very large doses should only be taken in conjunction with a doctor’s prescription and frequent blood level checks.)

If you’d like to learn more about Vitamin D, start with the link to NIH (National Institutes of Health) below. And if you’d like your Vitamin D level checked, come see us at Cordova Medical Clinic.

Clinic Special!

Now through March 31st, 2014 buy one shot, get another of same value free! (Limit one per week.) We have B-12, Lipo, and VitaChrom. You may choose to get a double shot for the price of one, or you may save the second shot for a future visit. Your choice!

http://www.webmd.com/diet/healthy-kitchen-11/10-missing-nutrients?page=1

http://www.webmd.com/food-recipes/vitamin-d-deficiency

http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/

DASH to Better Blood Pressure (and Lose Weight, Too!)

by 1 Comment

by Allyson Boykin, Exercise Physiologist

Many Americans are at a constant battle with maintaining a healthy weight and getting/keeping their blood pressure within the normal range; 120/80 and under is ideal. What many people do not realize is that their blood pressure can be heavily affected by their weight, fitness level, and overall lifestyle. Commonly weight loss is viewed as cosmetic, but in reality being overweight/obese is a health HAZARD and should be taken very seriously.

Millions of Americans live with undiagnosed hypertension, cardiovascular disease, and type 2 diabetes. All of these illnesses can be deadly, especially when they go overlooked and untreated for a long period of time. The good news is that these health issues CAN be fixed or at least put under control with the right diagnosis, sometimes medication, and most importantly a diet/lifestyle alteration.

The DASH diet is a wonderful remedy for improving one’s blood pressure and also helping get them to a healthy weight. DASH, which stands for Dietary Approaches to Stop Hypertension, has proven to help lower an individual’s blood pressure in as little as 2 weeks when followed properly. This claim is especially aimed toward individuals with pre-hypertension and blood pressure that is moderately high. Not only does DASH help with lowering one’s blood pressure, it also is easy to follow, designed for families, helps to lower cholesterol levels, and it lowers the risk of many other common diseases.

DASH is a plan based around eating low sodium, high fiber, low fat/fat-free dairy foods, and it incorporates a variety of fruits, vegetables, and grains into the every day diet. DASH also emphasizes portion control, variation of nutrients in one’s daily diet, and focuses primarily on increasing the consumption of calcium, magnesium, and potassium.

This particular diet is so widely used that it actually has its own website (dashdiet.org) and there are also a couple of books available for purchase in various stores/websites. The books include meal plans, DASH diet recipes, shopping lists, and tips/advice directed toward DASH diet guidelines and for helping individual’s get on track with their health. Below is an example of the DASH diet’s guidelines for individual’s whom are on around a 1600 calories per day diet. Visit the site and/or purchase a book to get more detailed information and additional guidelines for lower/higher calorie diets.

Sodium- 2300mg or less
Number of servings per day (1600 calories per day diet):
Whole grains-6
Fruit-4
Vegetables-4-6
Low fat/fat free dairy- 2-4
LEAN meat, fish, and poultry-1.5-2.5
Nuts, Seeds, and legumes-3-6 PER WEEK
Fats/Sweets- 2-4

* One’s daily calorie allowance should be divided up according to above recommendations*

Recipe: Pasta with Grilled Chicken, White Beans, and Mushrooms

[From the Mayo Clinic website: http://www.mayoclinic.com/health/healthy-recipes/NU00525]

Dietitian’s tip: White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium.

Serves 4

Ingredients

    • 2 boneless, skinless chicken breasts, each 4 ounces
    • 1 tablespoon olive oil
    • 1/2 cup chopped white onion
    • 1 cup sliced mushrooms
    • 1 cup white beans, cooked
    • 2 tablespoons chopped garlic
    • 1/4 cup chopped fresh basil
    • 12 ounces uncooked rotelle pasta
    • 1/4 cup Parmesan cheese
    • Ground black pepper, to taste

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.

Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.

Nutritional analysis per serving

Calories 408 Sodium 122 mg
Total fat 7 g Total carbohydrate 58 g
Saturated fat 2 g Dietary fiber 5 g
Monounsaturated fat 3 g Protein 28 g
Cholesterol 37 mg

 

Clinic Special!

Now through October 15th, 2013 buy one shot, get another of same value free! (Limit one per week.) You may choose to get a double shot for the price of one, or you may save the second shot for a future visit. Your choice!

Subscribe to our Newsletter

Business Hours

Day Open Close
Monday 8:00 4:00
Tuesday 8:00 4:00
Wednesday 8:00 4:00
Thursday 10:00 6:00
Friday 8:00 4:00
Saturday 9:00 1:30
Sunday Closed